Mon 17th Nov 2014 at 12:00pm by lildude

Run > General

breezy
cold

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Time
1:09:02
Miles
8.61
Min/mi
8:01
Pacing
88%
WAVA
54.52
Cals
658
BPM
157
%MHR
79.2
B/mi
1257
Asc(m)
42
Surface
Road

Notes & Comments

10k MAF Test

After getting a great night's sleep after flying back from SF, I thought it would be interesting to see how my fitness has changed after spending nearly two weeks in the US doing very little running and far too much drinking and eating.

Well surprise surprise, my figures are pretty damn impressive. A significant improvement on the test done 3 weeks ago with all but 3 of the km being under 5:00/km. Admittedly, I haven't had a long run since last weekend so am probably quite well rested. I also tipped over the 153 BPM max a few times on each km.

Great run though.

10:33 4:45 4:41 4:45 4:56 4:53 4:56 5:00 5:00 5:01 4:58 9:34

Pin Map

0mi in 0

Pace

24%

76%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.25	2:20	2:20	9:19	159 82-187	1482
0.50	4:20	2:00	7:59	182 168-191	1454
0.75	6:16	1:56	7:44	177 172-183	1370
1.00	8:12	1:56	7:46	177 164-185	1374
1.25	10:58	2:46	11:02	155 113-189	1711
1.50	13:00	2:02	8:08	153 139-171	1245
1.75	14:51	1:51	7:25	153 151-156	1134
2.00	16:45	1:54	7:36	152 148-156	1155
2.25	18:37	1:52	7:26	153 152-157	1139
2.50	20:29	1:53	7:32	154 152-156	1159
2.75	22:23	1:54	7:35	154 152-155	1169
3.00	24:20	1:56	7:45	152 149-154	1177
3.25	26:20	2:00	8:01	153 150-156	1226
3.50	28:18	1:59	7:55	154 150-161	1219
3.75	30:14	1:55	7:41	153 149-157	1174
4.00	32:12	1:58	7:54	153 150-157	1208
4.25	34:11	1:59	7:54	154 152-156	1217
4.50	36:11	2:00	8:00	153 151-155	1225
4.75	38:10	1:59	7:57	153 150-155	1215
5.00	40:09	2:00	7:59	154 152-158	1228
5.25	42:15	2:06	8:22	153 151-156	1280
5.50	44:11	1:56	7:43	152 147-155	1172
5.75	46:10	2:00	7:59	152 149-155	1213
6.00	48:13	2:02	8:10	154 150-159	1257
6.25	50:13	2:00	8:01	153 150-156	1228
6.50	52:18	2:05	8:19	152 149-154	1264
6.75	54:17	1:59	7:55	152 150-154	1203
7.00	56:19	2:03	8:11	154 151-156	1261
7.25	58:19	2:00	8:00	152 150-157	1215
7.50	1:00:14	1:54	7:37	152 151-154	1158
7.75	1:02:19	2:05	8:21	155 148-162	1295
8.00	1:04:19	2:00	8:00	158 156-160	1265
8.25	1:06:13	1:54	7:35	156 154-159	1183
8.50	1:08:05	1:53	7:30	163 159-166	1223
8.61	1:09:01	56	8:23	161 157-164	1350

Heart

157/191max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:14	41.23%	More
800m	3:39	7:20	46.33%	More
1km	4:37	7:27	47.96%	More
Mile	7:27	7:27	51.62%	More
5k	23:55	7:42	54.59%	More
5 miles	39:09	7:50	54.39%	More
10k	48:50	7:52	54.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:14	7:14	53.20
5km	23:44	7:38	55.02
5M	39:04	7:49	54.50
10km	49:03	7:54	54.32
10M	1:20:45	8:05	54.55
Half	1:47:09	8:11	53.99
20M	2:46:55	8:21	54.92
Mara	3:41:29	8:27	55.19

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